141110 Hero WODs "Murph" and "Vito"

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
If you have body armor or a 20lb weight vest, wear it. 

33 each of the following:
C2B Pull-Ups
Hand Release Push-Ups
Jumping Lunges
Toes to Bar
Sumo Deadlift High Pulls M:55 F:35
Wall Balls M:20 F:14
Lateral Burpees M:45 F:25
Abmat Sit-Ups 
Plyo Push-Ups
Box Jumps M:24 F:20

Michael Reynolds

CrossFit Level 1 Coach